For the past couple of months I have been losing and gaining back the same 10 pounds. On some level, I’m happy I’m not trending up. I’m maintaining (as they call it). But mostly I am angry that I have lost forward momentum. I need to jumpstart healthy habits!
I now recognize a few things I have done that have contributed to this problem.
#1. Emotional Eating
Most of the time I’m pretty happy, life is good right now. Luckily, my emotional eating is not to drown my sorrows. Rather, I’m social eating – telling myself it’s okay to over indulge because I’m out with friends and family and I should cherish these moments. I do think you should celebrate the small victories, but I will have to do so less with cake and beer. I have to concentrate more, when I’m at a restaurant or at family gathering, on indulging in laughter and conversation instead. This June, I’m going to focus on restraint.
#2. Starting Monday
For some reason, we all like a fresh start to be on a Monday. Usually, I know by Wednesday that the scale is creeping up again so I tell myself, on Monday I will start running everyday. On Monday, I’ll start eating clean again. On Monday, I’ll start being more consistent about going to the gym, or walking the dog, or hiking. The problem is, the day I make those forward-thinking plans for Monday is the day I have the inspiration and motivation. That is the day I should start. It shouldn’t matter that it’s already four in the afternoon and I had a bad lunch – the point is to have a healthy dinner and be active for the rest of THAT day. I would say in June, I’m going to start NOW, not Monday. The funny thing is, June starts on a Monday.
#3. Bad Weather is Not a Deal Breaker
Down here in Central Texas we’ve been getting rain. Lots and lots of rain. It’s a nice problem to have considering we’ve been in a drought for the past three years and have had water restrictions. But, constant thunderstorms, flash flood warnings and tornadoes can impede your ability and desire to go out and be active. It shouldn’t be an excuse though. I have a gym membership and I have an umbrella. And besides, what does it matter if I’ve been rained on and get a little wet on my way to the gym when I know every time I leave the gym I’m a sweaty hot mess anyway. And if the weatherman says to stay inside for my own safety, I can do jumping jacks or yoga – I don’t have to be a couch potato. This June I’m going to exercise DAILY regardless of the weather.
The Jumpstart Plan
A. Clean Eating
I’m not going to be dieting this month. Instead, I’m going to eat more plant-based meals, more whole foods, less processed foods and definitely less sugar. When it’s hot outside I naturally tend to eat less. I crave light and fresh fruits and vegetables. So that’s on my side.
B. 30 Day Plank Challenge
I’m going to complete the 30 Day Plank Challenge in June. I’m all gung-ho about running. I even breeze through an upper body or lower body workout with ease. But, I avoid core work like the plague. Sadly, I’m avoiding the thing I need the most!
Here’s what the next week looks like:
1st Day – Baseline – How Long Can I Hold A Plank With Good Form?
2nd Day – Hold Plank for 30 Seconds | Rest As Needed | Repeat 3x
3rd Day – Rest Day
4th Day – Hold Plank for 30 Seconds | Rest As Needed | Repeat 4x
5th Day – Hold Side Plank for 30 Seconds | Rest As Needed | Repeat 3x Per Side
6th Day – Rest Day
7th Day – Update Baseline – How Long Can I Hold A Plank With Good Form?
C. Jumpstart Running
This is my “Yay!” category. I may not love the first couple of minutes when I start a run, but once I get going, and especially after I’m done, I feel like a million bucks! However, I tend to over do it for a couple of days in a row and don’t allow myself to recover properly between runs – leading to long gaps in my running schedule. I’m going to stick to a preset running schedule during the month of June.
Here’s what the next week looks like:
1st Day – Intermediate Run (Warm-Up | 3.1 Miles | Cool Down)
2nd Day – Easy Run (Warm-Up | 2 Miles | Cool Down)
3rd Day – Rest Day
4th Day – Intermediate Run (Warm-Up | 3.1 Miles | Cool Down)
5th Day – Easy Run (Warm-Up | 2 Miles | Cool Down)
6th Day – Rest Day
7th Day – Long Run (Warm-Up | 6.2 Miles | Cool Down)
D. Cross-Training
If I could, the only thing I would do is run. I know, however, that I need to mix things up. For the month of June I’m going to be more consistent in my cross-training.
Here’s what the next week looks like:
1st Day – Elliptical (30 Minutes)
2nd Day – Stair Climber (Intervals | 30 Minutes)
3rd Day – Swimming (Freestyle Laps | 30 Minutes)
4th Day – Rowing (2000 meters)
5th Day – Biking (30 Minutes)
6th Day – Hiking (60 Minutes)
7th Day – Rest Day
E. Strength Training
I’m not in love with lifting weights, but when I’m consistent I can definitely see the results. I’m guilty of skipping strength training in favor of a longer cardio workout because this seems to have a bigger impact on the scale. However, I know a large part of that is water weight and that the stronger my muscles are, the easier it will be to lose weight in the long run. In June I’m going to spend an extra 20 minutes at the gym to do strength training before any cardio.
Here’s what the next week looks like:
1st Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
2nd Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
3rd Day – Rest Day
4th Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
5th Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
6th Day – Upper Body (Biceps, Triceps, Shoulder Presses, Lateral Raises, Flys, Chest Presses)
7th Day – Lower Body (Leg Press, Calf Raises, Leg Curls, Squats, Stair Climber)
F. Foam Rolling
It’s easy to neglect stretching. You want to get moving quickly and sometimes it can feel like a waste of time. Stretching is important to increase flexibility and circulation in the muscle, and most importantly reduces the risk of injury. Stretching after a workout helps with cool down and recovery and your muscles are even more receptive. In June, I’m not going to neglect my stretching!
Here’s what the next week looks like:
1st Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
2nd Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
3rd Day – Rest Day
4th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
5th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
6th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
7th Day – Foam Rolling (Calf, Hamstring, Piriformis, IT Band, Low Back, Mid Back)
Stretching (Biceps, Triceps, Shoulders, Neck, Check, Back and Sides)
During the process I’ll also be taking time to meditate, be grateful for what I can accomplish, and do what I can outside – enjoying nature – in the hopes that this nourishes my mind as well as my body. I’ll be posting an update after Week One to outline my progress and be accountable for fulfilling the plan.